Imiterere itangaje y'utu dukoko duto! (Hazelnut) - ese tuzabimenya?

Twese twabonye ubwoko butandukanye bw'imbuto iyo tugiye mu iduka. Kimwe n'imbuto za cashew, ubunyobwa, n'amande, imbuto za hazel nazo ni ubwoko bw'imbuto ziryoshye cyane kandi zifite ubuzima bwiza. Ushobora kuba waraziriye hamwe na shokora. Zimeze nk'umupira muto, ungana na marble nini. Iyo ziriwe ari mbisi, zigira imiterere ishaje ifite igishishwa cya "chili". Ariko inyungu ku buzima zihishe muri izi mbuto nto ntabwo ari ingenzi. None rero uyu munsi, reka tuganire ku buryo izi mbuto zitangaje zitwa imbuto za hazel zigirira umubiri wacu akamaro.

Ni izihe nyungu z'ingenzi z'ibihwagari ku buzima?

Ubunyobwa bwa hazelnut si utuntu turyoshye gusa. Ni uburyo bwiza bwo kubona poroteyine ikomoka ku bimera no guha imibiri yacu imbaraga zihuse. Byongeye kandi, bufite izindi nyungu nyinshi. Reka turebere hamwe inyungu nyamukuru.

1. Bifasha umutima wawe kugumana ubuzima bwiza

Tekereza nawe, umutima wacu ni nk'umuyoboro uri mu mubiri wacu. None se ni ingenzi kuwitaho neza? Hazelnuts ni ibiryo bikungahaye kuri aside irike ya Omega-3 . Izi Omega-3 ni nk'inshuti magara y'umutima. Ubushakashatsi bwagaragaje ko zifite ubushobozi butangaje bwo kugabanya ibyago byo kurwara indwara z'umutima.

Si ibyo gusa, imbuto z'ibihwagari zirimo utunyangingo twinshi tw’ibinyangingo bikomeye. Muri make, izi antioxydants zigabanya kwangirika kw'uturemangingo mu mubiri wacu, ni ukuvuga, stress ya oxidative . Iyi stress ya oxidative ni yo igira uruhare mu gutera indwara nk'umuvuduko ukabije w'amaraso. Ibigize phenolic mu mbuto z'ibihwagari bifasha kugabanya urugero rwa cholesterol mbi mu mubiri wacu no kugenzura ububyimbirwe butari ngombwa mu mubiri. Iyo ibi byose bihuye, umutima wacu urushaho kwishima no kugira ubuzima bwiza.

2. Bishobora gufasha kugabanya ibyago byo kurwara kanseri

Ijambo kanseri ridutera ubwoba. Nkuko twabiganiriyeho mbere, kwiyongera k'umuvuduko wa ogisijeni bishobora kongera ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri. Imisemburo ya antioxydant nka manganese superoxide dismutase, iboneka mu bimera bya hazelnuts, ishobora gufasha kugabanya uyu muvuduko wa ogisijeni no kugenzura ibyago byo kurwara kanseri.

Byongeye kandi, imbuto z'ibihwagari ni isoko ikomeye y'ibinyabutabire byitwa proanthocyanidins , bikekwa ko bifasha kugabanya ibyago byo kurwara kanseri. Ubushakashatsi bwakozwe mu buryo bwa "test tube" n'ubw'inyamaswa bwagaragaje ko ibi binyabutabire bishobora gufasha gukumira no kuvura ubwoko bumwe na bumwe bwa kanseri. Nubwo hakenewe ubushakashatsi bwinshi kugira ngo harebwe niba izi ngaruka ari zimwe ku bantu, ibi byavumbuwe hakiri kare biratanga icyizere cyane.

Reka turebe intungamubiri ziri mu bimera by'ibihwagari.

Hazelnut nta cholesterol irimo na gato. Ahubwo, irimo ibinure byiza nka omega-3, bigirira akamaro umutima. Ibi biha umubiri wacu imbaraga nziza.

Byongeye kandi, imbuto z'ibihwagari ni ububiko bwa vitamine n'imyunyungugu. Dore ibyo zirimo:

• Vitamine E
• Thiamine (vitamine B1)
• Manyeziyumu
• Umuringa
• Manganese
• Vitamine B6
• Folate
• Fosifore
• Potasiyumu
• Zinc (Tuttanagam)

Ibi byose ni ingenzi mu mikorere itandukanye mu mubiri wacu.

Ese kurya byinshi uko ushaka ni byiza kuko ari byiza kuri wewe? - Twitondere ingano!

Iki ni ikintu cy'ingenzi cyane. Imbuto nk'imbuto z'ibihwagari zifite ibinure bigera kuri 80%. Nubwo inyinshi muri zo ari ibinure byiza, ni ngombwa kwibuka ko garama y'ibinure irimo karori zikubye kabiri garama ya karubohidrati cyangwa poroteyine.

Bivuze ko niba uriye ubwoko bw'imbuto z'ibihwagari, ushobora kongeramo karori nyinshi mu mubiri wawe utabizi. Kubwibyo, ni ngombwa cyane kwitondera ingano y'ibyo urya. Ikintu cyiza ni ugupima ingano ukeneye ku munsi, nko gufata igikombe gito, aho kurya agapaki k'imbuto z'ibihwagari icyarimwe. Hanyuma ushobora kwishimira ibi biribwa bifite intungamubiri ubyitondeye.

Ikindi kintu ni uko inyungu z'izi mbuto zishobora kubura ku buzima iyo zisizwe isukari, shokora cyangwa umunyu mwinshi. Niba urya imbuto z'ibihwagari kubera akamaro kazo ku buzima, gerageza kwirinda shokora n'izirimo umunyu uko bishoboka kose kandi uzirye mu buryo bwazo karemano.

Ni gute wakongeramo imbuto z'ibihwagari mu mirire yawe?

Ubunyobwa bushya bushobora kuribwa ari bubisi ukoresheje gukata no kurya imbuto ziri imbere. Ariko ushobora no kubwongera mu mafunguro yawe ya buri munsi. Ibi byongera uburyohe n'intungamubiri byihariye ku ifunguro. Ubunyobwa bukunda ibintu nka shokora, imbuto z'imitini, imineke na karameli.

Dore amafunguro meza ushobora guteka ukoresheje hazelnuts:

• Biscuits na cookies
• Ubwoko bw'umugati
• Muffin
• Keke y'imbuto
• Brownies
• Salade (ishobora gushwanyaguzwamo ibice hanyuma igaterwa hejuru)
• Ubwoko bumwe na bumwe bw'isupu
• Ushobora kandi kongeramo gato ku gikoma cyacu cya oatmeal cyangwa ndetse na yawurute.

Niba ufite impungenge ku bijyanye no kongeramo ikintu nk'iki mu mirire yawe, cyane cyane niba ufite izindi ndwara, ni byiza kubibwira muganga wawe.